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Old 10-17-2011, 06:49 PM   #511
BendtheBar
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Congrats on both the PRs.
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Old 10-18-2011, 07:10 AM   #512
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Congrats on both the PRs.
Thanks man. One of the those days where everything just works.
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Old 10-18-2011, 12:22 PM   #513
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big valsalva is a lifting beastbig valsalva is a lifting beastbig valsalva is a lifting beastbig valsalva is a lifting beastbig valsalva is a lifting beastbig valsalva is a lifting beastbig valsalva is a lifting beastbig valsalva is a lifting beastbig valsalva is a lifting beastbig valsalva is a lifting beastbig valsalva is a lifting beast
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Originally Posted by jp_ottawa View Post
thanks man. too bad you're not at my gym to yell at me while I push the bar.
Oh man, you know I would be if i could be.

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Max effort lower. Today I decided to try my luck at some raw deadlifts with chains. All lifts were done sumo, which is my weak point, but works the gluts and hamstrings nicely. Surprisingly I hit a good PR, then moved on to some rep work and assistance.

Raw DL:
135 x 8
225 x 5
225 + 60 pds chains x 3
315 + 60 pds chains x 2
405 + 60 pds chains x 1
415 + 60 pds chains x 1
425 + 60 pds chains x 1 (PR)
315 + 60 pds chains x 12

BB shrugs:
225 x 8
315 x 8
335 x 8
355 x 8 (PR)

Trap bar rows:
200 x 8
220 x 8
230 x 8

Cable hammer curls:
Half rack x 8
Half rack x 12
Very solid.
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Old 10-19-2011, 02:14 PM   #514
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Default Wed Oct 19th

Dynamic bench. Got a big bench session coming up this weekend, so today's workout was light and moving fast. I used the reverse bands to get in the groove of having max resistance at the bottom of the lift, which is what happens in my bench shirt. The bands take off 45 pds at the chest.

Bench press:
bar x 12
95 x 8
135 x 5
225 + reverse medium bands x 3
225 + reverse medium bands x 3
225 + reverse medium bands x 3
235 + reverse medium bands x 3
235 + reverse medium bands x 3
235 + reverse medium bands x 3
245 + reverse medium bands x 3
255 + reverse medium bands x 3

One arm DB overhead press:
20 x 5 each arm
45 x 5 each arm
60 x 8 each arm
60 x 8 each arm

Cable lateral raises:
10 x 3 sets

Grip work: two 45 pds plates, walking around the gym twice

Abs (crunches with resistance bands on incline bench)
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Old 10-19-2011, 02:17 PM   #515
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Any bench goals for this weekend? Going for a specific PR?
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Old 10-19-2011, 02:17 PM   #516
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Oh man, you know I would be if i could be.

Very solid.
Thanks bro. DL with chains is one of my fav lift.
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Old 10-19-2011, 02:19 PM   #517
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Any bench goals for this weekend? Going for a specific PR?
Ah, I'm glad you asked.

This Sunday I'm training with a couple of IPF guys and doing equipped bench in my rage shirt. A few weeks ago I pressed 455 with 2 boards. Now I wanna go down to 1 board...

So I guess...maybe 405?? Let the bets begin.
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Old 10-19-2011, 03:46 PM   #518
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Smash it JP.
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Old 10-19-2011, 03:48 PM   #519
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Awesome lifting JP. Wish i had access to chains were i lift.
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Old 10-19-2011, 05:16 PM   #520
jp_ottawa
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Awesome lifting JP. Wish i had access to chains were i lift.
Thanks man. Can't you buy chains? I used to drag my own chains to the gym before I convinced the owner to let me store them there.
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